2:00 on a machine of choice then
then w/ barbell
2-3 sets
5 elbow rotations
5 each front rack lunges
5 front squats

3x100’ lunges 50/35#; (25’ segments); rest :90

- 2 DB's

GPP
3 sets:
16 pistols (assisted to bench or off post)
16 db bench 50/35
7 wall walks
Rest 2 min

Comp
3 sets:
16 pistols
16 db bench 50/35
75’ hsw (25’ segments)
Rest 2 min